Isawall Suspension Training Squats
Warm weather is already showing up early this year and that means shorts and swimsuit weather is right around the corner. It’s easy to hide a few (or few dozen) extra pounds when it’s cold out and sweatpant weather is the norm. As it gets warmer having toned and firmed legs becomes a little bit more of a priority for many people. Let’s take a look at some awesome off-the-wall exercises that can really blast your leg muscles to the next level.
Deep Squats Using Suspension Training
One of the nice aspects of using suspension training for squats is that you can get such a deep range of motion while doing it. The average person is typically limited with how deep they can take their squats based on strength, flexibility, and general coordination. Squats are one of the single best exercises there is, so being able to do them, and to do them properly, is important.
Suspension Training Squats on Isawall are done by inserting the suspension trainer into the wall, and then gripping the handles firmly using a full grip. One detail of working with suspension training is that you always want to take a full grip. A full grip means your thumbs wrap all the way around the handles. Not doing so can result in the hands slipping and you taking a fall.
One of the nice aspects of doing suspension training on Isawall is that you can customize your insertion point to your particular height. When suspension training squats are typically done, the suspension trainer is typically inserted into a high point either on a fixed apparatus or on top of a door. The problem with this is that the deeper you go into your squat, the more you must lean over at the waist because your arms get pulled upward toward the point of attachment which is up high.
With Isawall you can attach your suspension training unit anywhere into the wall. Ideally, the unit will be attached somewhere between waist and shoulder height. This means that as you go down into your squat your arms will be extended out straight in front of you. The difference between this and a high insertion point for your suspension trainer is huge. You will likely be able to go deeper into your squats, and you won’t have to lean forward at the waist as you descend into the squat. Additionally, if you have any shoulder problems, the arms being extended to the front will almost certainly be more comfortable on your shoulders then with your arms extending up as you go down into your squat.
A Few Variations
A few variations are possible with regard to Suspension training squats. Here I will go over a few:
Wide Stance Suspension Training Squats
As the name implies, wide stance suspension training squats entail taking your legs out into a wider stance. This will focus in different parts of the legs to do the work. The adductors or muscles up the inside of the legs will likely be felt more during this motion.
Close Stance Suspension Training Squats
Close stance suspension training squats can be done with feet about four to six inches apart. With the close stance, the squatter must be mindful that they are sitting down and back enough so that their knees do not lunge out in front, putting unnecessary strain on the anterior portion of the knees. These squats will cause you to feel it more in the quadriceps or muscles in the front upper thigh area of the legs.
Single Leg Squats
Single leg squats are typically done with a suspension trainer by taking the leg that does not have contact with the floor either up to the front or holding it up and back. Unlike free standing single leg squats, a suspension trainer will allow you to direct less force to the front of the knee, because as you descend you will be going down and back further than with a standard free standing single leg squat. These are quite challenging and generally not the best move for beginners.
Isometric Squats
An isometric entails having a muscle engage in work to overcome resistance even though there is no actual movement. Isometrics can look easy but if you hold them for long enough they will be very challenging. Any of the previous squat variations mentioned can be done in an isometric form. Simply go down into whatever squat position you choose using the suspension trainer, and hold that position for a set amount of time.
Most smartphones have stopwatches and countdown timers, and this can be a great way to watch your time. You can place your smartphone against the wall or on a table or chair. Just start the stopwatch and stop when you hit the desired time, or set the countdown timer to go off when you reach the set time.
Squats are one of the best leg exercises out there. I’ve mentioned just a few variations that can be done on Isawall. Consider incorporating these great exercises into your leg routine to get your legs in the best shape possible for summer.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com
